Brain Training: Does It Actually Work? The Research Verdict
Last updated: June 1, 2025
Brain Training: Does It Actually Work? The Research VerdictLast updated: June 1, 2025
Does brain training work?
The honest answer: it depends on what you mean by "work." Brain training improves performance on trained tasks. The controversial question is whether that improvement transfers to real-world cognitive ability. Current evidence suggests the transfer is narrow: you get better at the games, but general intelligence and everyday cognition improve little if at all through most commercial training apps. However, some specific types of training — and several non-digital activities — show more convincing benefits.
What the best evidence shows
In 2014, 70 leading cognitive scientists signed an open letter to the public warning against overstated claims from brain-training companies. Key findings from the literature:
| Training Type | Evidence for Trained Task | Evidence for Transfer |
|---|---|---|
| Commercial apps (Lumosity, etc.) | Strong improvement | Weak to none |
| Dual n-back | Moderate improvement | Inconsistent |
| Video games (action games) | Strong improvement in attention | Some transfer to attention |
| Chess | Strong within-domain | Moderate academic transfer |
| Musical training | Strong musical | Some verbal/executive transfer |
| Aerobic exercise | Cognitive task improvement | Good transfer to memory |
| Mindfulness | Attention improvement | Some executive function transfer |
Why most brain-training apps don't transfer
The core problem is specificity of learning. The brain gets better at what it practices. If you practice Sudoku, you get better at Sudoku. You do not get meaningfully better at working memory, reading comprehension, or problem-solving in novel contexts. This "near transfer" effect is well-documented and does not extend to "far transfer" (general cognitive ability).
Lumosity settled a $2 million FTC lawsuit in 2016 over deceptive advertising claims about transferable cognitive benefits.
What actually does improve general cognition?
Several activities have stronger evidence for broader cognitive benefits:
1. Aerobic exercise — probably the most robust finding in cognitive neuroscience. Regular cardio exercise improves memory, executive function, and mood, with effects that replicate consistently across age groups and studies.
2. Learning a new language — associated with increased cognitive reserve and delayed dementia onset in some longitudinal studies. Requires deep, sustained engagement.
3. Learning a musical instrument — particularly for children, musical training shows transfer to verbal memory, phonological awareness, and mathematics.
4. Sleep — not a "training" intervention, but chronic sleep optimization produces dramatic, consistent improvements in memory consolidation and executive function.
5. Social engagement — active social relationships are associated with slower cognitive decline in aging populations, though causal direction is hard to establish.
Should you use brain-training apps?
You can if you enjoy them — just don't expect a general IQ boost. Apps like Lumosity, Peak, and Elevate may provide mental entertainment and help maintain engagement in cognitive tasks. They are unlikely to cause harm. But if your goal is broad cognitive improvement, you would be better served by exercise, quality sleep, learning a real skill, or mindfulness practice.
Frequently Asked Questions
Does playing video games make you smarter?
Action video games (fast-paced, spatial, multi-objective) consistently improve visual attention and processing speed. The evidence for broader intelligence gains is weaker. Strategy games and puzzle games show some benefit for planning and problem-solving.
At what age does brain training work best?
Children and adolescents show the largest and most durable benefits from cognitive training and enriched environments. Adults can benefit from specific training but show less neural plasticity. Age-related cognitive decline can be slowed by staying active and mentally engaged.
What is the best way to protect cognitive function as you age?
Aerobic exercise, social engagement, mentally stimulating work, learning new skills, quality sleep, and managing cardiovascular risk factors (blood pressure, diabetes, cholesterol) all have evidence behind them.
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